Soft Keto Buns

I cannot begin to explain how excited I am to share this recipe! I played around with dried yeast and managed to create soft bread rolls that are now becoming a regular thing in our home. Through many, many duds.. I realised some important things about dried yeast – most importantly is that if its been sitting on your pantry for many months – you may as well ditch it. I keep my little container of Allinson Dried yeast in the fridge now. You may have thought I have gone bonkers adding baking powder to a recipe already calling for yeast, (and I have tried it with and without), but it does give an additional boost. The smell the yeast brings is totally heavenly and the rolls are soft. More importantly – they taste JUST LIKE BREAD! Please do not try and omit or replace any ingredients – I cannot guarantee any success. I worked hard on these, please follow the instructions exactly. Bacon butties or Burgers, anyone? xxxx
 

– – – – – – PER SERVING – – – – – –
Carbs 6g | Fat 15g | Protein 8.9g
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Fats of Life® is a blog that I run as a hobby, but did you know that I am also the author of two cookbooks? My first book Keto Kitchen (published by Kyle Books in 2020) is available worldwide (and has remained one of the best-selling low carb cookbooks in the UK). My second book Lazy Keto Kitchen (coming mid-year, 2021) is currently available to pre-order.

“I want you to achieve the best outcome with all the recipes on Fats of Life. If you haven’t already done so, please read the RECIPE SUCCESS page which is packed with handy tips and advice. Happy Cooking, everyone!”Monya
 

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Soft Keto Buns

Deliciously soft keto bread rolls to be used for burgers or bacon butties. The smell and texture is pure heaven, so I hope you love all the development effort that went into these!
Course Bread, Side Dish
Cuisine General
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 4 soft buns

Per serving

Calories: 196kcal | Carbohydrates: 6g | Protein: 8.9g | Fat: 15g

Ingredients

Instructions

  • Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6). Line a small baking tray or deep roasting dish with parchment paper.
  • Pour the warm, tepid water into a small bowl. The water should not be hot, it should be mild. Whisk in the inulin. (Inulin is a prebiotic / soluble fibre. Its only 0.4g net carbs per teaspoon. I use it because it does an excellent job of activating the yeast in the absence of traditionally-used sugar).
  • Sprinkle over the dried active yeast and whisk into the mixture. Leave in a warm place for about 10-15 minutes.
  • In the meantime, combine the almond flour, arrowroot powder, baking powder and a generous pinch of salt in a large bowl. In a separate bowl, whisk the egg and egg white together. (Don't discard the egg yolk: keep it in the fridge to add to scrambled eggs tomorrow for additional richness).
  • After 15 minutes, your yeast mixture should be bubbly and foaming on the surface. This is a great sign and it should smell heavenly.
  • Transfer your almond flour mixture to a small food processor (food chopper). Add the whisked egg and blitz well to combine.
  • Now, pour in the foamy yeast mixture and all the liquid, blitzing again to combine.
  • Lastly, add the psyllium husk powder (and its important that the psyllium is added right at the end). Blitz well.
  • Immediately transfer the mixture to a large bowl. The psyllium husk powder is going to do what it does best here - and it will thicken the mixture, making it easier to work with. Set aside for 2 minutes.
  • Divide the mixture into 4 even-sized portions. Place them into the prepared dish in a mound the same size and shape as a burger bun. Leave a little space between each as they will swell and rise, but they do need to be relatively close to avoid them "spreading" too flat. Scatter over the mixed seeds (if using).
  • Bake in the oven for 10 minutes. Then, remove the dish from the oven and cover with foil. Reduce the temperature to 150°C (fan oven). This is 160°C for conventional ovens (or 340°F) and bake for an additional 18-20 minutes. I always rotate the dish halfway through too.
  • You can always check if the inside is cooked by inserting a cake tester or toothpick (it should come out clean). Enjoy these incredible rolls warm!

For those on INSTAGRAM, tag me @mkilianpalmer so we can all see your lovely creations! Keep scrolling: you can PIN this recipe for later, see detailed macros and browse other recipes in this category.
You can also drop me a comment if you have any questions about this recipe. I will do my best to reply as quickly as possible. Monya xxx

Soft Keto Buns
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Recipe
Soft Keto Buns
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Nutritional Information per serving
Calories                        196Kcal / 820kJ
Fat                                15g
Carbohydrates              6g
Protein                          8.9g

Allergens
Almonds
Eggs




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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
 
Disclosure: Like many blogs, Fats of Life is part of the Affiliates Program on Amazon. The links to the products recommended here are affiliate links, meaning - at no additional cost to you - the author will earn a small commission if you click through and make a purchase.




12 Comments

  1. Very tasty and like the focaccia, not eggy the slightest!
    Love the work you do and your precision is admirable.

    Would leaving the raw balls proof / grow in a warm place help a better raise?

    1. Great question Bessem! To be honest, I am not entirely sure! Almond flour is so much “heavier” than regular flour and I really only include the yeast because of the heavenly flavour and aroma it brings to our “bread”. We must remember we are working with ground nuts here – totally different to the working with the gluten present in regular flour, so it just won’t react the same. I won’t go into all the science here because I would fail if I tried! I just love the “bready” smell and flavour – and I hope my readers do too! xxx

  2. Just tried this recipe and I’m very pleased with the appear and and smell of the rolls. Can’t wait to taste them.
    Thank you for the recipe 🤗

  3. Hi. I have everything in my cupboard apart from Inulin. Is there a substitute for that. What does it do? I do have gluten if that is a substitute?

    Looking forward to your second book Monnie.

    1. Hi June!

      I used inulin powder because it does an excellent job of activating the yeast (where, traditionally sugar is used). I have tried other stuff (sugar substitutes won’t work), but inulin works like a bomb! It is well worth reading more up about soluble fibre (prebiotics) as they are so good for our gut health (they “feed” the probiotics, the essential little friendly micro-organisms inside us all).

      There is not a whole lot of soluble fibre in low carb vegetables, so sometimes a little help is needed. In fact, we stir a teaspoon of inulin in our yogurt every day too.

      In short, investing in a bag will not only last you a long time, it has other benefits other than activating my bread’s yeast :)

      PS – No more than 1tsp inulin powder a day, it can make you a little… er .. gassy!

      I hope this helps? xxxxxxx

      xxxxxx

  4. Thank you Monya, just ordering the ingredients to give it a try, easier for me to make these than a full loaf for just single me. P.s I’ve also preordered your 2nd Book via Amazon too x

    1. Thank you Sarah! You can keep these rolls wrapped in clingfilm in the fridge for up to 3 days. I have also frozen them. To reheat, just leave them in a warm oven (100°C) for about 20 minutes xxxxxx

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